Breakfast is the most important meal of the day. Skipping this crucial meal can wreak havoc on your health and decrease your performance in school among a host of negative effects. Here are 3 reasons why should never skip breakfast before going to school. 1. It helps improve your grades.

Students who eat a low-glycemic, balanced breakfast may have better concentration and more positive reactions to difficult tasks that students who eat a carbohydrate-laden breakfast

3. It helps you maintain a healthy weight.

Eating breakfast regularly may also help students maintain a healthy weight. According to a study published in “Public Health Nutrition,” children who skipped breakfast in the morning were more likely to overeat and have a lower overall diet quality than children who ate breakfast every day. This led to increased body mass index, or BMI, measurements.

Choosing the Right Breakfast Meal

A healthy breakfast meal should contain a variety of foods, including fruits, vegetables, whole grains, low-or non-fat dairy, and lean protein. Here are easy and nutritious breakfast choices you can prepare.

A veggie omelet and a piece of whole-wheat toast

A whole-wheat English muffin with low-fat cheese, a scrambled egg, and slice of tomato or lean ham

A smoothie made with fruit and low-fat yogurt

Salmon on 1/2 whole -grain bagel with light cream cheese

Whole-grain cereal with fresh fruit and low-fat milk

Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice